CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

200m jog

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

Weightlifting

10 min EMOM (10 Rounds for reps)

20 Double Unders

5 Front Squats 155/105

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

May 18, 2016

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